Day 1 - Chest (some Tris like two exercises 3 sets each) , Abs
Day 2 - Back (bis, same thing two exercises 3 sets) . Traps
Day 3- Quads, Calvs
Day 4- Rest
Day 5- Shoulders/Tris
Day 6- Hams, Abs, Bis and forearms
Day7- rest
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This has given me the most gains and has brought my arms up considerably.. also gives them enuf rest in between sessions.